German Pumpernickel Bread
The pride of traditional German bakeries: a dark, dense, heavy bread made from cracked whole rye grains and steam-baked very slowly for up to 16 to 24 hours. It has a low glycemic index (≈46) and is one of the slowest-absorbed and most fibre-rich breads in the world.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
One thin slice is quite enough to fill you up; top it with a slice of aged cheese or a boiled egg with cucumber for the steadiest possible blood sugar.
Best preparation methods
Eat it fresh as it is, without toasting, because it is naturally very moist, and drink a glass of water or warm tea with it to help the rye fibre swell and fill your stomach.
Important Nutritional Note
Pumpernickel is a treasure of digestion-resistant beta-glucan fibre that feeds the gut microbiome and slows the glucose response, making it a model choice for people with diabetes and anyone managing their weight.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (40 g) |
|---|---|---|
| Calories | 181 kcal | 72.4 kcal |
| Protein | 6.8 g | 2.7 g |
| Carbohydrate | 32 g | 12.8 g |
| Available carbohydrate | 24.8 g | 9.9 g |
| Fat | 1.3 g | 0.5 g |
| Dietary fibre | 7.2 g | 2.9 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Grains & starches with a glycemic index (35), it ranks 8 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is German Pumpernickel Bread good for weight loss?
It can be included in moderation: it contains 7.2 g of fibre per 100 g, which supports fullness, and a 40 g portion gives 72 kcal.
How does German Pumpernickel Bread affect blood sugar?
Its glycemic index is 46 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 40 g portion has a glycemic load of 4.6 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of German Pumpernickel Bread?
A typical 40 g portion of German Pumpernickel Bread provides about 72 kcal, 2.7 g protein, 12.8 g carbohydrate, 0.5 g fat and 2.9 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.